If you’ve been feeling a little run down or just want to give your wellness a boost, let’s talk about something simple that can make a big difference—Vitamin D! At Island Wellness Clinic, I’m often asked how to support energy, immunity, and mood naturally. One of my go-to recommendations? Getting your sunshine vitamin in check. In this post, I’ll share some easy and natural ways to increase your Vitamin D levels—whether it’s through a walk in the sun, nourishing foods, or the occasional supplement tailored to your needs.
1. Smart Sun Exposure
Spend about 10–30 minutes in the midday sun several times per week, depending on your skin tone, location, and the season. However, balance is key—always protect your skin after a short period to avoid UV damage.
Even a few mindful moments outdoors each day can make a big difference.
2. Add Vitamin D–Rich Foods to Your Plate
While sunlight is the best natural source, certain foods are also rich in Vitamin D:
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Fatty Fish (like salmon, mackerel, sardines, tuna)
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Egg Yolks
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Fortified Foods (like fortified plant milks, orange juice, and cereals)
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Beef Liver
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Cheese (especially Swiss and cheddar)
According to the National Institutes of Health (NIH, 2022), fatty fish and fortified products are among the best dietary sources of Vitamin D.
3. Try This Easy Sunshine Smoothie
Adding Vitamin D–rich foods to your day can be simple and delicious!
Here’s one of my favorite easy treats to share with patients at Island Wellness Clinic:
Sunshine Smoothie Recipe
Ingredients:
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1/2 cup fortified almond milk or oat milk
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1/2 banana
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1/2 cup frozen mango chunks
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1/2 cup frozen pineapple chunks
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1 tablespoon chia seeds
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1/4 cup Greek yogurt (optional, for extra protein)
Directions:
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Blend all ingredients together until smooth.
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Pour into your favorite glass and enjoy a tropical, Vitamin D–friendly boost!
Tip: Fortified plant milks and Greek yogurt offer a healthy dose of Vitamin D, while tropical fruits deliver a burst of antioxidants and Vitamin C.
4. Consider Supplementation (When Needed)
Sometimes food and sunlight aren’t quite enough, especially if you live in northern climates or have absorption issues.
As a Nurse Practitioner, I often recommend a personalized Vitamin D supplement based on your lab results and overall wellness goals.
The Endocrine Society suggests many adults may need 1,500 to 2,000 IU of Vitamin D per day to maintain optimal blood levels (Holick et al., 2011).
Ready to Shine Brighter with Better Health?
At Island Wellness Clinic, I’m here to support you with personalized care that helps you thrive—through every stage of life.
Book your consultation today and let’s build a wellness plan that’s as vibrant as you are!
Remember, wellness is about small, joyful choices—like enjoying a smoothie, stepping outside into the sun, or tuning into your body’s needs.
References (APA 7th Edition)
Anglin, R. E. S., Samaan, Z., Walter, S. D., & McDonald, S. D. (2013). Vitamin D deficiency and depression in adults: Systematic review and meta-analysis. The British Journal of Psychiatry, 202(2), 100–107. https://doi.org/10.1192/bjp.bp.111.106666
Aranow, C. (2011). Vitamin D and the immune system. Journal of Investigative Medicine, 59(6), 881–886. https://doi.org/10.2310/JIM.0b013e31821b8755
Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266–281. https://doi.org/10.1056/NEJMra070553
Holick, M. F., et al. (2011). Evaluation, treatment, and prevention of vitamin D deficiency: An Endocrine Society clinical practice guideline. The Journal of Clinical Endocrinology & Metabolism, 96(7), 1911–1930. https://doi.org/10.1210/jc.2011-0385
National Institutes of Health. (2022). Vitamin D – Fact Sheet for Health Professionals. U.S. Department of Health and Human Services. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
Pilz, S., et al. (2011). Vitamin D, cardiovascular disease and mortality. Clinical Endocrinology, 75(5), 575–584. https://doi.org/10.1111/j.1365-2265.2011.04147.x
